COBRA POSE INSTRUCTIONS
1. Lie on your belly, place your hands on the floor directly under the shoulders, and keep your elbows close to your torso.
2. Inhale as you straighten the arms and lift your chest off the floor.
3. Stay in cobra pose for 15 to 30 seconds.
Root your pelvis, thighs and tops of the feet to the floor. Be mindful as you extend your arms and distribute the stretch evenly along the spine. Do not fully extend your arms if this feels uncomfortable. Feel your hips narrowing and keep your shoulders and lower back relaxed.
The cobra pose opens the heart, has a calming and soothing effect on the mind and stimulates the abdominal organs. This yoga pose stretches the chest, shoulders and abs, improves circulation, and increases the flexibility and strength of the spine.
Pregnancy, fractured ribs or wrists, hernias or back injury.
PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES
Start with bridge pose or sphinx pose and then progress to cobra pose. Follow-up with backbends.